The Stead
← The Strength Hall

Week 5 · Day 3 · Block 2

Strength B · Pull + Hinge

≈ 50 MIN

The deadlift enters heavy; the barbell row joins. Full range; controlled tempo. Target RPE 7.

Path A · On-ramp

  1. Warmup: 5 min easy row, scapular pulls, empty-bar cleans
  2. Weighted pull-up4 × 5
  3. Power clean5 × 2
  4. Barbell deadlift3 × 5
  5. Barbell row3 × 8
  6. GHD sit-up3 × 10
  7. Cooldown: 3 min easy bike

Path B · Build

  1. Warmup: 5 min easy row, scapular pulls, empty-bar cleans
  2. Weighted pull-up4 × 5
  3. Power clean5 × 2
  4. Barbell deadlift4 × 5
  5. Pendlay row4 × 6
  6. GHD sit-up4 × 10
  7. Cooldown: 3 min easy bike